3 machines and 2 flys on top of your benches?!!?, you must realise in this game, less is better, and for every movement have a purpose for doing it, not just because it feels easy or it looks good on paper
keep it basic, and if you really go "all out" on your pressing movements you shouldnt have much left in the tank....(incoporate drop sets)
here just to have common sense
upper chest- incline presses
flat/lower chest- flat bench
lower chest- dips, decline bench
flys- (just pick 1, do 1-2 sets to failure)
keep everything basic and HARD!
Could be caffeine O/D. I mainly do the first few workouts for pumps.
Could be caffeine O/D. I mainly do the first few workouts for pumps.
caffiene? we are talking about the exercises lol
you do the first few exercises for pumps?
no more waisting time in the gym, do a few warm up sets, then go all out on the flat bench, inclines, dips, flys, drop sets, blood and guts! hit it HARD!
Mainly I do like 8 major muscle workouts and 4 minor muscle. Maybe I will cut them by half and hit em harder than I ever did and see how that goes for awhile.
no more waisting time in the gym, do a few warm up sets, then go all out on the flat bench, inclines, dips, flys, drop sets, blood and guts! hit it HARD!
Personally I've always gone for the pump at the end, not at the beginning. Using drop sets to squeeze more reps out to really get the pump going.
Apart from that, I got nothing more to say. This thread has been borderline bullshit from the start.
Are you with me or are you arguieng with me? Sorry lol
I agree with some of the things you say.
However, this thread is saying "you're doing this wrong. this is the way it should be done."
Like this shit is set in stone for everybody.
The other thing is people are posting up their workouts saying "Am I overtraining?"
If you're feeling ok, making gains etc, then probably not. Your body responds well to volume, other people don't respond well to volume.
An example, a typical Dorian Yates workout uses far less volume than most other people's workouts. Does that mean most other people are "overtraining"?
"Am I overtraining?" may as well be "Will I like the banana or chocolate protein shake?"
"You're wasting your time doing this, you should be doing this" may as well be "You won't like the banana, you will like the chocolate."
I have 7 workouts a week, including my track days. I recover adequetely, I've seen much progress in both my sports/training.
By some defintions, I'm overtraining.
When I first started out, I used fly exercises in my chest workouts as I was training at home with minimal equipment & I'd use pressing movements as a form of pre-exhaust & then to failure with flyes for safety reasons. If I had any troubles, I could ditch the dumbells & not get trapped. When I started at a proper gym, with a partner & more equipment, for a while I ditched the flyes. Personally, I found that with flyes in my routine, my pressing strength increased. I re-introduced flyes and ever since have used them sometimes before pressing movements, sometimes after. I use them in supersets with pressing movements in each order as well. Gains have continued doing this, more so than when I left flyes out altogether. Flyes work for me. Isolation exercises is general work for me.
By your comments, I've been wasting my time for years.
My old training partner (I went to work at a gym he can't get to, we still get together for sessions usuall once a fortnight at least) now does a lot of volume training, an hour in the gym is a short one to him. He pairs up 2, 3 muscle groups in 1 session, othertimes he'll hit the same muscle group for over an hour. Either way, he's a volume trainer. When he hits chest, he'll hit it with free weights, presses & flyes, cables, presses & flyes, machines, presses & flyes. It takes him well over an hour.
When I hit chest, I use 4 exercises tops, Im done in 35-40minutes.
Guess what? He's making progress on that.
Guess what? I'm making progress on mine.
When we get together, we compare stuff. When we both hit my chest workout, even though he's shattered he feels like he needs to do more, whereas I feel it's just about spot on.
When we hit his chest workout, even though I'm shattered I feel it's not been the best chest session I've ever had, but he feels like it was a top-notch session.
So who's in the wrong? Neither, because it's an individual pursuit.
I work as a personal trainer. Now I know we've got a bad rep (and to be blunt, most of the pt's I know shouldn't be allowed anywhere near a gym, let alone work in one and have the sheer audacity to call themselves professionals) but in my line of work I come across all different types of people. Let me break it down a fraction...
I have a young lady as a client. She hits weights & cardio 6 days a week. Overtraining, according to some people. On a Tuesday and a Thursday, in addition to her weight sessions, she then goes to a spin class for an hour, then straight into a spin/circuit class (30mins of spin, 30 mins of circuit training). I see her once a week, for a weight/cardio session. I don't advise her to go to the classes, in her own words she feels as though she hasn't worked hard enough if she doesn't do the classes as well.
Massively overtraining...but hang on, she's been doing this for a couple of years, and has been getting fitter and fitter and fitter. Not just in terms of cardiovascular health, but also in strength. She's deadlifting almost twice her bodyweight, for reps. With good form. With no accessories.
All natural, by the way. Before people start jumping on the "substances" bandwagon again saying that you can't recover in time for more than 4 weight sessions a week unles you take something. I'm completely natural, & find recovery to not be an issue. This has been true for the last 5 or 6 years since I started lifting, and has been true for my track sessions for the last 10 years.
Compare her to another of my clients, a 22 yr old guy. He's doing a mixture of cardio and weights in his sessions, and can only manage 3 times a week. No spin classes, no circuit training. 3 times a week and by the weekend, in his own words he needs a total break.
Both individuals perform optimally with me and note down their own workouts when they're not with me (my advice, so I can keep an eye on them whilst keeping cost down to themselves) I also have them fill out food diaries every couple of weeks to keep an eye on their nutrition.
Neither are showing any signs of overtraining, and both are making as much progress as would be expected, & both are meeting their respective goals.
If all this shit was set in stone, either me or my old training partner would be doing things wrong, and one of those 2 clients mentioned would be doing things wrong.
1 last thing. Check Haille Gebresellassie's weekly mileage. That's overtraining, holding back his progress. I wonder how much he would've achieved in his career if he'd not made that mistake. I mean, of course in addition to his world records at various distances and his various Olympic & World Championship gold medals.
Had he posted his workouts on here and asked "Am I overtraining?" Everybody would've said "Yes".
Had he I.D.'d himself on here and posted up his workouts, nobody would've said "You're doing it wrong."
Next time somebody says "Am I overtraining?" and posts up their workout, the reply should be "How are you feeling on this routine?"
However, this thread is saying "you're doing this wrong. this is the way it should be done."
Like this shit is set in stone for everybody.
The other thing is people are posting up their workouts saying "Am I overtraining?"
If you're feeling ok, making gains etc, then probably not. Your body responds well to volume, other people don't respond well to volume.
An example, a typical Dorian Yates workout uses far less volume than most other people's workouts. Does that mean most other people are "overtraining"?
"Am I overtraining?" may as well be "Will I like the banana or chocolate protein shake?"
"You're wasting your time doing this, you should be doing this" may as well be "You won't like the banana, you will like the chocolate."
I have 7 workouts a week, including my track days. I recover adequetely, I've seen much progress in both my sports/training.
By some defintions, I'm overtraining.
When I first started out, I used fly exercises in my chest workouts as I was training at home with minimal equipment & I'd use pressing movements as a form of pre-exhaust & then to failure with flyes for safety reasons. If I had any troubles, I could ditch the dumbells & not get trapped. When I started at a proper gym, with a partner & more equipment, for a while I ditched the flyes. Personally, I found that with flyes in my routine, my pressing strength increased. I re-introduced flyes and ever since have used them sometimes before pressing movements, sometimes after. I use them in supersets with pressing movements in each order as well. Gains have continued doing this, more so than when I left flyes out altogether. Flyes work for me. Isolation exercises is general work for me.
By your comments, I've been wasting my time for years.
My old training partner (I went to work at a gym he can't get to, we still get together for sessions usuall once a fortnight at least) now does a lot of volume training, an hour in the gym is a short one to him. He pairs up 2, 3 muscle groups in 1 session, othertimes he'll hit the same muscle group for over an hour. Either way, he's a volume trainer. When he hits chest, he'll hit it with free weights, presses & flyes, cables, presses & flyes, machines, presses & flyes. It takes him well over an hour.
When I hit chest, I use 4 exercises tops, Im done in 35-40minutes.
Guess what? He's making progress on that.
Guess what? I'm making progress on mine.
When we get together, we compare stuff. When we both hit my chest workout, even though he's shattered he feels like he needs to do more, whereas I feel it's just about spot on.
When we hit his chest workout, even though I'm shattered I feel it's not been the best chest session I've ever had, but he feels like it was a top-notch session.
So who's in the wrong? Neither, because it's an individual pursuit.
I work as a personal trainer. Now I know we've got a bad rep (and to be blunt, most of the pt's I know shouldn't be allowed anywhere near a gym, let alone work in one and have the sheer audacity to call themselves professionals) but in my line of work I come across all different types of people. Let me break it down a fraction...
I have a young lady as a client. She hits weights & cardio 6 days a week. Overtraining, according to some people. On a Tuesday and a Thursday, in addition to her weight sessions, she then goes to a spin class for an hour, then straight into a spin/circuit class (30mins of spin, 30 mins of circuit training). I see her once a week, for a weight/cardio session. I don't advise her to go to the classes, in her own words she feels as though she hasn't worked hard enough if she doesn't do the classes as well.
Massively overtraining...but hang on, she's been doing this for a couple of years, and has been getting fitter and fitter and fitter. Not just in terms of cardiovascular health, but also in strength. She's deadlifting almost twice her bodyweight, for reps. With good form. With no accessories.
All natural, by the way. Before people start jumping on the "substances" bandwagon again saying that you can't recover in time for more than 4 weight sessions a week unles you take something. I'm completely natural, & find recovery to not be an issue. This has been true for the last 5 or 6 years since I started lifting, and has been true for my track sessions for the last 10 years.
Compare her to another of my clients, a 22 yr old guy. He's doing a mixture of cardio and weights in his sessions, and can only manage 3 times a week. No spin classes, no circuit training. 3 times a week and by the weekend, in his own words he needs a total break.
Both individuals perform optimally with me and note down their own workouts when they're not with me (my advice, so I can keep an eye on them whilst keeping cost down to themselves) I also have them fill out food diaries every couple of weeks to keep an eye on their nutrition.
Neither are showing any signs of overtraining, and both are making as much progress as would be expected, & both are meeting their respective goals.
If all this shit was set in stone, either me or my old training partner would be doing things wrong, and one of those 2 clients mentioned would be doing things wrong.
1 last thing. Check Haille Gebresellassie's weekly mileage. That's overtraining, holding back his progress. I wonder how much he would've achieved in his career if he'd not made that mistake. I mean, of course in addition to his world records at various distances and his various Olympic & World Championship gold medals.
Had he posted his workouts on here and asked "Am I overtraining?" Everybody would've said "Yes".
Had he I.D.'d himself on here and posted up his workouts, nobody would've said "You're doing it wrong."
Next time somebody says "Am I overtraining?" and posts up their workout, the reply should be "How are you feeling on this routine?"
apples and oranges......some people believe in apples, some in oranges....thats what makes life interesting